Yes, please! Ready, Set, Goal!

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Easy health resolutions you
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WINTER 2012
Say “NO!” to Holiday
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show you how
Holiday cocktails
with ½ the calories?
Yes, please!
Shane Doan
& Mike Smith
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and reveal the secret
team they use to stay
strong on the ice
Winter 2012 • Healthstyle Magazine™ i
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Contents
ditor’s Letter...................................................................3
E
Learn why Healthstyle’s Editor-in-Chief doesn’t save her
resolutions for the upcoming year.
Mindful
Ready, Set, Goal!..............................................................4
Health goals you can set (and achieve) for the New Year.
Healthy Families Make Happy Holidays.........................6
How to improve family relationships and personal wellness,
courtesy of health expert, Dr. Keith Biggs.
Volun-TEAM-ism...............................................................8
Learn how a local health care company promotes healthy
living through volunteering.
Healthy Appetite
Flip to page 22 to
find out what keeps
hockey pros, Shane
Doan and Mike
Smith, strong on
(and off) the ice.
Food Therapy with Bethany Lindsey............................12
Great recipes for low-cal cocktails and waistline-friendly
holiday favorites.
I Can’t Believe I Ate the Whole Thing!.........................16
Put an end to seasonal weight gain, once and for all.
Weird Science
he Ironman Insider.......................................................20
T
Triathlete, Ray Dean, shares his expert tips for on-the-go
holiday workouts.
Doctor’s Orders
Behind Every Strong Team
is Another Strong Team.................................................22
Phoenix Coyotes, Mike Smith and Shane Doan, spill
their secret about the behind-the-scenes team they
can’t live without.
When Winter Weather Makes
Your Knees Say Ouch!...................................................28
Beat osteoarthritis pain for good – without surgery!
Vitality
Be a Health Guru............................................................32
Wow your friends and family with little-known health facts.
Deborah Brandon Photography
Just for Fun
Puzzle Page.....................................................................34
Exercise your brain with fun, health-minded games.
Winter 2012 • Healthstyle Magazine™ 1
Special Thanks
TIRED OF
BACK PAIN?
“We have helped thousands relieve
their back pain without surgery.”
- Janice Johnston, MD
Learn how you can get back to doing the
things you love with our safe, effective
non-surgical pain treatment program.
David Berg
Karl Berg
Keith Biggs
Deborah Brandon
Aaron Castiglione
Charles Clark, Jr.
Lisa Conrad
Amy D’Acquisto
Rob Davidson
Ray Dean
Vicki Dean
Shane Doan
Amber Garcia
Ted Grasse
JoAnna Guzik
Doug Houvener
Bob Iversen
Gabriella Kaminsky
Raychel Kelly
Kayla Knisley
Ken Levin
Bethany Lindsey
Jill Neer
Dianne Salazar
Jason Serbus
Mike Smith
Gail Shoultes
Annette Valenzuela
Odina VanBuren
Talia Vandegrift
Janna Wells
FREE MONTHLY SEMINAR
Call to reserve your spot TODAY!
623-298-1888
On the Cover
Models: Shane Doan and Mike Smith of the Phoenix
Coyotes and Dr. Charles Clark, Jr., D.C. of Arrowhead
Health Centers
Photography by: Deborah Brandon Photography
Contact Us
Have a question, comment or idea?
[email protected]
Advertise in Healthstyle Magazine
[email protected]
facebook.com/HealthstyleMagazine
@HealthstyleMag
Chewing
gum boosts
your brain
power.
Research from St. Lawrence University in New York
shows that noshing on a gumball increases blood flow
in your head, which can improve memory, informationprocessing and mental capacity.
Want to amaze your friends with more health facts?
Turn to page 32.
2 Winter 2012 • Healthstyle Magazine™
Healthstyle Magazine is a product of
Editor’s Letter
A Great 2013 Starts
Before January 1st
In previous years, when someone used
the words “dashing,” “dancing” and
“prancing” in the same sentence, my
mind skipped right over Santa’s reindeer
and headed straight for my seasonal
to-do list. It seemed as though every
free moment I had was spent searching
for internet bargains, driving across
town to run errands or making my best
attempt to coordinate the equally busy
lives of people I hadn’t seen in 365 days.
Instead of appreciating what the holiday
season was supposed to bring about –
warm feelings, relaxation, celebration,
togetherness and the opportunity for self
reflection – I found myself counting the
days until I could get back to my normal
life. Not exactly what the holiday spirit is
supposed to look like, if you ask me.
The vicious cycle of winter anxiety
continued until the year I discovered
Grownup Cocoa (see page 14 for a
stellar recipe) and decided to entertain
myself by drafting an early New Year’s
resolutions list.
After I blotted the chocolate stains
from my notebook, I could clearly see
all of my future goals – line items that
ultimately revolved around balance,
planning and positive thinking. In other
words, traits I needed immediately, as
well as in the upcoming year. In that
moment, I decided to quit feeling sorry
for myself during the holidays and make
a conscious effort to change the way I
handled the seasonal pressure.
Focusing on healthy goal setting a few
months early actually relieved more
stress than it caused. I created a realistic
exercise regimen, planned healthy
meals, set (and stuck to) a budget and
scheduled uninterrupted relaxation time.
The result: everyone in my life – including
me – became happier. The extra “me
time” revitalized my mind, body and
spirit and helped me realize the concept
of giving of myself was better in terms of
quality rather than quantity.
If the purpose of setting resolutions is
to ultimately build a stronger, better,
healthier and happier you, what’s the
point in waiting until the following
year to get started? Spend meaningful
time with your family (ideas on page 6),
maintain your health (take a tip from
Phoenix Coyotes players on page 22)
and set realistic goals (like the healthy
resolutions on page 4). I know you
can do it.
Deborah Brandon Photography
Sarah Perry is an Arizona
native and NAU alumna who
has always had a passion
for storytelling and helping
others. Her zest for life and
experience as a marketing pro
and communications expert
at Arrowhead Health Centers
has helped her explore new
ways to find happiness through
healthier living. This year,
she’s asking Santa for a food
processor and pair of purple
running shoes.
Cheers to a healthy holiday season and a
prosperous 2013!
Sarah Perry
Editor-in-Chief
[email protected]
Winter 2012 • Healthstyle Magazine™ 3
Mindful
!
Ready
Set
Goal
Feel like last year came and went faster than
you could say “2012?” We know the feeling.
That’s why there’s no time like the present
to start amping up for the New Year. These
easy-to-accomplish goals are guaranteed to
give you an extra boost of wellness so you
can say hello to 2013 in (Health)style.
Step away from
the smartphone
We love technology just as much as
everyone else (yes, we’re addicted to
Angry Birds, too) but sometimes living
in the information age can disconnect
us from the real world. Screen slavery
has also been linked to health disorders
like damaged eyesight, bad posture
(back and neck pain), overstimulation
of the brain and declining social
relationships. Spend one meal a day
with your mobile device in the other
room – we promise you’ll survive. Chat
with coworkers, flip through the latest
issue of Healthstyle or just sit there and
savor your meal. With a little practice,
you’ll be appreciating the break from
constant digital stimulation in no time.
Eat breakfast 365 days in a row
You wouldn’t expect your car to run without fuel, right? The same
concept goes for your body. Resolve to eat breakfast every day this
year. Eating in the A.M. can set the tone for your entire day and
provide you with the nutrients your body needs to be alert, awake,
productive and healthy. If you’re a serial snoozer and don’t have time
to create a culinary masterpiece in the morning, keep fresh fruit and
all-natural granola bars on hand (we like Kashi® Chewy Granola Bars
in Honey Almond Flax – yum!) for a low-sugar boost of whole grains,
fiber and protein.
4 Winter 2012 • Healthstyle Magazine™
Mindful
Walk with a purpose
If dropping a
few extra pounds
is on your to-do list
this year, we’ll walk
you through it…
literally.
Instead of feeling guilty for not being able to make it
to the gym every day, we suggest stressing less and
moving more throughout your work day… by walking.
(Yes, we said walking.) Instead of rolling your chair to
the printer, stand up and embrace the few extra steps.
Skip the company elevator and take the stairs. Use the
last 10 minutes of your lunch break to stroll around the
building. We bet you’ll be blown away at the number
of steps you actually take in a single day. Want proof?
Pick up a pedometer (available at your local drugstore
for under $10). Monitor your daily steps and try to
beat your record every day. Before you know it, you’ll
be walking 10,000 steps a day – the equivalent to
about 500 calories or just under an hour on your gym’s
elliptical machine.
Take advantage of Health Care
Reform Benefits
Pay it forward
Make 2013 all about random acts of
kindness. Try to sincerely acknowledge
a different person every day. Let
your coworker know how much you
appreciate their effort on your most
recent team project. Swing by your
grocery store’s customer service desk
to compliment the friendly clerk in the
produce department. Offer to pay for
the person’s coffee in line behind you at
the Starbucks drive-thru window. Pack
a lunch for your honey the night before
so they don’t have to buy their meal. Be
creative. You’ll be amazed at how much
boosting someone else’s confidence will
affect your own.
There’s a lot of buzz around the Affordable Care Act, including a new
policy found on healthcare.gov that requires your insurance company
to cover the cost of preventive care when you use an in-network
provider. In other words, that means your annual physical exam is
free to you! Kicking off 2013 with a complete wellness checkup is
a great way to make sure you’re healthy and happy in the upcoming
year. Book an appointment with your favorite doctor to set health
goals, develop a realistic diet plan and ask about immunizations or
checkups you’ll need. Putting your complimentary health benefits to
good use will give you peace of mind as you embark on the New Year.
*Want even more
bang for your buck?
Schedule your free
physical exam at a clinic
that has multiple services
under one roof – think
family practice, women’s
health, pediatrics, physical
rehabilitation, etc. That
way, you can set all of
your appointments for
the entire year without
having to worry about
remembering to book
them down the road.
Winter 2012 • Healthstyle Magazine™ 5
Mindful
Healthy Families Make
Happy Holidays
by health expert, Dr. Keith Biggs
Need a healthy holiday miracle? Try these six tips for improving family
relationships and personal wellness during the busiest season of the year!
2
1
3
Dash through the snow… er… desert
Simplify
your meals
My wife, Ruth, and I have seven
children and two grandchildren.
She loves to cook, but sometimes
feels frustrated because she’s stuck
in the kitchen rather than playing
with the kiddos. We’ve learned
that easier meals are better for
the whole family. We like to cook
a large turkey breast instead of
spending hours preparing a whole
bird. White meat is significantly
lower in calories than dark meat,
and since there are fewer bones,
there is less waste and less carving
time. It’s also easy to maximize the
nutritional value of holiday dinners
by adding more fruit and vegetables
to the dressing. You’ll save time,
money and calories going for the
easier, healthier meal and everyone
will be happy!
6 Winter 2012 • Healthstyle Magazine™
Okay, so maybe we don’t get much snow in the Valley, but now is the best
time of year to be outside in Phoenix and have some fun outdoors. Get the
family geared up to participate in an organized charity race. Most of these
“races” are only 5K (3.1 miles) in distance, though some offer a shorter
route and each supports a great cause. The entire family can either run or
walk the course together – not to mention,
the good dose of fresh air and exercise is
a great way to reinvigorate each family
member’s positive attitude. There are plenty
of races around every major holiday this
season. Visit getsetaz.com for a complete
list of 5K events near your home.
Give to others
Let’s face it. The holidays can be stressful and reveal a slew of reasons
to feel down on ourselves – limited finances, not enough time, health
concerns and more. When I find myself focusing on my own problems or
the problems within my family, that’s when I look for an opportunity to
serve others. Looking outside of ourselves and taking action in easing the
worries of others helps to take the focus off of our own problems; and
sometimes, even helps us realize that what we were worried about wasn’t
really that big of a deal in the grand scheme of things. An added bonus
is that when we engage our children in these activities, we teach them
the values and blessings associated with a life filled with service to others.
And the best part is that there is no better feeling than giving of our time,
talents and finances to help others along the way.
5
Mindful
Have good cents
4
Make a list and
check it twice
Think of anything and everything
you would like to do with your
family this season and put each
idea on a calendar that everyone
in your home can see. There
are many things in the greaterPhoenix area that cost little or
no money. There are free (that’s
right, free) light displays, concerts,
open houses and celebrations
at churches, schools and venues
throughout the Valley. Most are
open to the public and many
(even the ones at churches)
are non-denominational. For
example, I currently have a patient
who is playing Mr. Scrooge in a
small community theater in my
neighborhood. Tickets are cheap,
yet I know the time I’ll spend
with my wife and children will be
priceless. True story: I polled each
of my children asking what they
liked most about the holidays.
Believe it or not, the unanimous,
number one answer was spending
more time with the family.
Make a shopping list, and shop early.
Remember that there is joy in giving, but
only if it doesn’t cause the giver undue
stress. Budget your money and don’t
submit to the pressure of spending more
than you want to. Honestly, can you
remember every gift you received last year?
The truth is your kids probably can’t either.
My high school-aged daughter recently
shared a quote with me that I thought was
right on the money (excuse the pun). “The
best things in life aren’t things.”
Photography by Doug Houvener
Dr. Keith Biggs is a chiropractor
and health expert who
specializes in acupuncture,
physical rehabilitation and
sports medicine at Arrowhead
Health Centers in Mesa. He
loves helping people of all
ages feel better – including his
seven children and wife of 29
years. When he’s not sharing his
favorite health tips with others,
you can find him glued to a
college lacrosse game or reading
up on World War II aviation.
6
Bring in the New Year together
Make New Year’s Eve an at-home event this year – regardless of everyone’s
ages. You can dance, play games, make refreshments and hold your
children close. Tell them how much you love them and explain why
celebrating the end of one year and the beginning of another is important.
Share your resolutions and help them set their own goals. Make a family
time capsule. Write down a list of things you’re thankful for this year, place
them in an envelope and put them away with the holiday decorations.
You’ll have fun reflecting and enjoy rereading your thoughts next year. The
at-home festivities will save a ton of money and you’ll make memories your
kids will never forget.
The holidays are a special time that can be easily filled with joy, peace, and better health. Take
the time to make plans, give of yourself and remember not to over-do. Express your love to your
family and friends through words and actions. The result will be increased and lasting happiness
and a healthy heart, mind and body.
Winter 2012 • Healthstyle Magazine™ 7
Mindful
Volun-TEAM-ism
Can volunteering grow healthier people and communities?
A local health care company thinks so.
8 Winter 2012 • Healthstyle Magazine™
Mindful
Ever wonder what makes the holidays so warm and
fuzzy? Some blame the tingly feeling on holiday eggnog
while others say it’s the festive sweater from grandma
that keeps them feeling cozy. We agree, cocktails and
cardigans might be big contributing factors, but we give
the most credit to the volunteering, donating and other
do-gooder things people do for each other this time of
year. We all know that helping others makes your heart
happy, but did you know that being a charitable person
can also keep it healthy? Studies by the Corporation for
National and Community Service show that there is a
significant connection between volunteering and good
health. Volunteers tend to live longer, function better
physically, have lower depression rates and report less
incidence of heart disease.
That might explain why many of the 150 employees at
Arrowhead Health Centers, a multi-specialty series of
doctor’s offices in the greater-Phoenix Valley, spend so
much time volunteering. “Helping people and keeping
them healthy is what the holidays are all about,” says
Dr. David Berg, CEO of Arrowhead Health Centers. “I
love supporting great causes and I’m proud to know my
team at Arrowhead Health Centers feel the same way –
whether they’re inside or outside of the office.”
Dr. Berg is a big believer in giving back. He has
participated in many charity events that support
organizations like the National Multiple Sclerosis
Society, the American Diabetes Association, the Arthritis
Foundation and other reputable non-profit groups.
One of his proudest moments was supporting the
Olive Osmond Hearing Fund’s Bringing Music to Your
Ears event last November. Dr. Berg and his wife, Dr.
Janice Johnston, purchased and donated a first set of
hearing aids to two hard-of-hearing children. “Nicholas,
one of the children who received his first hearing
aids, told his mother he could hear things that he had
never heard before – like airplanes flying in the sky,
the pages turning in his favorite book and his Legos
snapping together. It
is so rewarding to help
people with their health
because it’s easy for
us to take our natural
senses, like hearing
well, for granted.”
Help children
hear like Dr. Berg
did by visiting
oliveosmond.org.
Dr. David Berg (right) and his wife, Dr. Janice Johnston (left), joined
Merrill Osmond to support the hard-of-hearing community at the
Olive Osmond Hearing Fund’s “Hear in the Mesa 5K” and “Bringing
Music to Your Ears” events.
They gave back. You can, too!
Jill N. | X-Ray Technician
“Myelodysplastic Syndrome (MDS), has recently been
brought to the media’s attention as Robin Roberts from
Good Morning America began her treatment with a
bone marrow transplant from her sister. Unfortunately,
70% of patients in need of a transplant don’t have
a compatible donor within their family so they must
rely on anonymous donors. So when my neighbor’s
son Matthew was diagnosed with leukemia 20 years
ago, I made the decision to join the marrow registry.
Five years ago, I received a call that I was a match for a
man with MDS. Knowing what Matthew’s family went
through, I knew that taking one afternoon out of my
life for a non-surgical procedure could give hope to a
man and his 3 young sons. Protocol allows the donor
and recipient to exchange identities after 1 year, and I
am happy to say my new friend and “blood brother,”
Patrick is five years cancer free. Matthew eventually
found a donor and is leukemia free, too!”
Safe a life like Jill
did by becoming a
bone marrow donor
at marrow.org.
Jill donated her bone marrow in 2007 to save Patrick’s life.
Winter 2012 • Healthstyle Magazine™ 9
Mindful
“Volunteering is important for others’ emotional health
because it lets them know that there are people in the world
who love and care about them no matter what.”
Odina V. | Medical Assistant
Talia V. | Care Management Associate
“I love to bake and cook, so I bring homemade goodies
into the office – like jam, salsa and tamales – and ask for
donations from my coworkers in exchange. Then, I use
the money I collect to buy clothing, canned goods and
other items for a local homeless shelter. I feel like it’s my
calling to help others get the things they need to stay
healthy and happy.”
“I had the opportunity to spend a few weeks
volunteering with friends in a small town in Mexico
called Tepic Nayarit. Our goal was simply to spread
love and let less fortunate people know that someone
else cared about them – and, boy, did we do that! We
went to an orphanage and played with children, to a
retirement home and painted the fingernails of little
old ladies, helped clean up a small village that was
covered in trash, hosted a large music festival, made
meals for hospital patients (many hospitals in Mexico
don’t provide meals for their patients, even if they are
there for a number of days) and did a ton of other
things to help spread smiles. That was one of the most
rewarding times of my life and I am always able to look
back and reflect on it. Even though I struggled with the
language barrier, there was a mutual appreciation that
was communicated clearly. As they say: love has no
language. I will always believe that.”
Want to follow in Odina’s footsteps? Visit
homelessshelterdirectory.org to learn how you
can donate time or needed items at a homeless
shelter near you.
Gabriella K. | Patient Services Associate
“I attend Glendale Community College and I like to
volunteer by taking notes in my classes for disabled
students. Volunteering is important for others’
emotional health because it lets them know that there
are people in the world who love and care about them
no matter what. I like to volunteer for students because
it warms my heart and makes me feel like I made
someone’s day. Seeing their smile is enough to brighten
my whole day.”
Learn how you can help disabled students, just like
Gabriella did, by calling the Glendale Community
College Disability Services & Resources department
at 623-845-3080.
10 Winter 2012 • Healthstyle Magazine™
Take a tip from Talia and visit dwellingsnow.com to
volunteer your time south of the border.
Talia and one of
the children she
helped in Mexico.
INSPIRING HOPE.
SUPPORTING A CURE.
At Arizona Center for Cancer Care, our comprehensive
cancer care is integrated with physicians in medical
oncology, radiation oncology, urology, and gyn
oncology to provide patients and their families with the
most advanced care in the area. We are the only center
in the Valley offering outpatient radiosurgery and Rapid
Arc radiotherapy, a revolutionary breakthrough with
unprecedented speed and accuracy for the treatment of
cancer.
classes, and chemotherapy lectures to provide our
patients and their families with a better understanding
of their treatments. Our physicians and staff are also
active volunteers supporting City of Hope. As the only
accredited outpatient radiation centers, Arizona Center
for Cancer Care is committed to providing the highest
quality care for our patients, their families, and our
community.
As cancer care specialists, our highly trained physicians
and staff combine the latest technology with compassion
and experience to make our patients comfortable. Our
cancer treatments also include pain management, yoga
Medical Oncology
Devinder Singh, MD
Joan Dahmer, MD
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Clarence Adoo, MD
James Choi, MD
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Radiation Oncology
Office Locations
Terry Lee, MD
Christopher Biggs, MD, PhD
Daniel Reed, DO
Marianne Mildenburger, MD
Glendale
Sun City West
Goodyear/Avondale
Peoria (Radiation)
Surprise (Radiation)
Gynecologic Oncology
Ivor Benjamin, MD
(602) 938-2848
(623) 975-2323
(623) 536-2580
(623) 773-2873
(623) 466-7469
www.arizonaccc.com
Call 602-938-2848 for More Information
Healthy Appetite
Food Therapy
with Bethany Lindsey
Want to dine in
health and style
this season?
Take a tip from
Bethany…
It wouldn’t be the holidays without seasonally inspired food. The bummer
is most versions tend to be heavy on fat and sugar — not ideal if you’re
trying to stick to a healthy eating plan. But you don’t have to be a Grinch
when it comes to your most desired holiday dishes. Try substituting your
traditional favorites for these diet-friendly, low-calorie alternatives.
Green Beans Almondine
Serves 4
75 calories per serving: 6 g carbohydrate, 2 g protein,
5 g fat
Ingredients:
1 – 10 oz package of frozen French-style green beans
1 small onion (diced)
1 tablespoon olive or coconut oil
cup sliced almonds
Sprinkle of cinnamon for garnish
Directions:
1 Steam green beans (about 10-15 minutes,
or until softened).
2 While green beans are cooking, in a medium skillet,
sauté diced onion in olive or coconut oil. When onion
is softened, add about cup of sliced almonds and
continue to sauté until just beginning to brown slightly.
Stir in cooked green beans and mix well.
3 Garnish with a sprinkle of cinnamon. Serve
immediately or refrigerate until ready to serve;
reheat briefly.
Holiday
Cheers!
Feeling festive? Show off your holiday
spirit(s) in your glass, rather than your waistline
with these lower-calorie alternatives.
12 Winter 2012 • Healthstyle Magazine™
Healthy Appetite
Directions:
1 Preheat oven to 350°F. Place a wire rack in a shallow
roasting pan.
2 Make short, deep slits all over lamb with a sharp
knife and fill with garlic slices. Rub the lamb with oil
and sprinkle with oregano, thyme, salt and pepper.
Transfer to the prepared pan.
3 Roast the lamb for 1 hour. Add water to pan and
roast until an instant-read thermometer inserted into
the center registers 135°F. Transfer the lamb to a
serving platter, tent with foil and let rest for 15 minutes
before carving.
Roasted Leg of Lamb
*Note: For medium-rare, cook 15 to 20 minutes more.
Serves 8 – 10, with leftovers
143 calories per 3 oz serving: 1 g carbohydrate, 35 g
protein, 22 g fat (9 g saturated, 9 g monounsaturated)
Ingredients:
1 – 4 or 5 pound bone-in leg of lamb, shank portion,
trimmed of fat
3 cloves garlic, sliced
1 ½ teaspoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme leaves
Kosher salt & freshly ground pepper, to taste
¾ cup water
Santa’s Skinny Eggnog
Naughty: This holiday favorite is
usually around 350 calories for a
one-cup serving
Nice: Our version is only 148 calories
for the same amount
Ingredients:
2 egg yolks
cup and 1 tablespoon sugar
2 cups 1% low-fat milk
1 teaspoon vanilla
Dash of cinnamon and nutmeg
¼ cup bourbon
4 egg whites
4 Meanwhile, skim off any fat from pan juices and
pour juices into a small saucepan. Reheat gently over
low heat. Carve the lamb into thin slices and serve
with pan juices.
148
calories
Directions:
1 Beat egg yolks until lightened
in color. Add sugar, beating
until dissolved; set aside.
2 Combine low-fat milk, vanilla, and 1 dash each cinnamon
and nutmeg in a saucepan over high heat; bring to a boil,
stirring occasionally.
3 Remove from heat and gradually whisk into egg mixture. Return
to pot, cook to 160°. Remove from heat, stir in bourbon and pour
mixture into a bowl; set in the refrigerator. Beat egg whites in
separate bowl until soft peaks form; with mixer running, gradually
add 1 tablespoon sugar, beat until stiff peaks form. Whisk egg
whites into chilled mixture; sprinkle with cinnamon.
Winter 2012 • Healthstyle Magazine™ 13
Healthy Appetite
Directions:
1 Preheat oven to 325°. Butter a 1 or 1 ½ quart baking
dish. In a medium mixing bowl, mix spices and salt. Add
eggs and mix to combine well. Mix in agave syrup and
pumpkin, then stir in coconut milk or evaporated skim
milk. Pour into the prepared baking dish.
2 Set dish in a larger baking pan and add hot water to
the large pan to a depth of about 1 inch (it should come
about halfway up the side of the inner baking dish).
Pumpkin Custard
Serves 8
132 calories per serving: 23 g carbohydrate, 3 g protein,
4 g fat
Ingredients:
2 eggs
½ cup agave syrup
2 cups canned pumpkin
1 cup lite coconut milk or evaporated skim milk
1 teaspoon cinnamon
½ teaspoon ginger
¼ teaspoon nutmeg
teaspoon ground cloves
teaspoon salt
3 Bake for about 50 minutes or until custard is set and
a knife inserted near the center comes out clean. Cool
completely before serving.
*Note: Custard may be covered and refrigerated overnight.
Bethany Lindsey is a Nutrition Coach
and Lifestyle Educator at Arrowhead
Health Centers in Glendale, AZ. She
particularly enjoys helping people lower
their cholesterol, blood sugar and blood
pressure to prevent debilitating illnesses
like diabetes, heart disease, stroke and
other health-related conditions. She is dedicated to helping people
eat healthier, lose weight and overcome obstacles to live better,
healthier lives. To request more information, e-mail Bethany at
[email protected].
Grownup Cocoa
Naughty: Your childhood favorite could cost you
326 calories or more
Nice: Our chocolaty cocktail recipe boasts a mere
141 calories
Ingredients:
1 ½ oz espresso vanilla vodka
1 packet sugar free hot cocoa mix
8 oz hot water
Dash of cocoa powder
Directions:
1 Pour hot water and cocoa mix over vodka and stir.
2 Garnish with a sprinkle of cocoa powder.
14 Winter 2012 • Healthstyle Magazine™
141
calories
Do you or someone you
know have COPD?
(Chronic Obstructive Pulmonary Disease)
Qualified Participants may
receive, at no cost:
» Study Medication
» Study-Related Medical
Exams
» Compensation for time
and travel
Do you qualify for a new
COPD Clinical Research Study?
» Have a current diagnosis of COPD with Chronic
Bronchitis?
» Have a past or current history of cigarette smoking?
» Currently take a stable dose of Advair or Symbicort?
FOR MORE INFORMATION, OR TO SEE IF YOU QUALIFY, PLEASE CALL
Natalie Searle 623-334-4000 ext. 7174
16222 N. 59th Ave. Suite A-100
Glendale, AZ 85306
623-334-4000 ext. 7174
Winter 2012 • Healthstyle Magazine™ 15
Healthy Appetite
I Can’t Believe I Ate the
Whole Thing!
Sound like something you said after waddling away from
last year’s holiday feast? These helpful tips will take your
holiday eating habits from naughty to nice so you can avoid
looking like Santa’s body-double this year.
16 Winter 2012 • Healthstyle Magazine™
Healthy Appetite
Let the family in on
your secret. If you’re
vocal about your health
goals before the festivities
start happening, your
relatives will already know
they’ll be wasting their
breath when they offer
you a second helping of
mashed potatoes. If they
do try to push extra food
your way, be consistent
and politely say “no,
thank you,” every time.
Eventually, even your
most relentless relatives
will get the hint.
Stick to your schedule.
Just because your sister
wants to have dinner at
2 o’clock doesn’t mean
you should skip meals to
make up for incoming
calories. If you know in
advance your usual snack
time will be replaced with
turkey and stuffing,
it’s okay to switch up
your meal portions for
the day. Trade lunch
and dinner for smaller,
snack-sized servings –
think a small piece of
fruit with a handful of
almonds or Greek yogurt
with granola. You’ll
feel sustained all day
without having to miss
out on nutrition.
Chances are you’re going
to sample once you get
there anyway (which
would mean you’d be
overeating) and what’s
Eat slowly and take
timeouts. Taking your
time at the dinner table
not only allows you to
savor the delicious fare
intended), but set a limit
for festive treats and stick
to it. It’s okay to grab
one cookie after dinner,
but don’t finish off the
whole tray.
“Taking your time at the
Take leftovers home.
This practice serves
multiple purposes. For
starters, you won’t feel
like you have to pile hefty
portions of all 15 dishes
onto your plate because
you’ll know you’ll get
to enjoy them later. You
won’t feel like you’re
missing out on anything
and your host will feel
flattered hearing you
want to take extra
food home.
dinner table not only allows
you to savor the delicious
fare you only get to eat once
a year, it also gives your meal
time to process, making you
feel fuller faster.”
the point of going if you
don’t get to celebrate by
enjoying some of your
favorite foods? Just make
sure you don’t show up
famished. If you’re too
hungry, you’re likely to
eat everything but the
poinsettia-patterned
table cloth.
you only get to eat
once a year, it also
gives your meal time
to process, making
you feel fuller faster.
Go ahead, indulge a
little. But just a little. It’s
unrealistic to quit holiday
food, cold-turkey (no pun
Visit your doctor.
Your favorite provider
may not be able to
accompany you to family
feasts, but they can
evaluate your eating
habits and help you set
realistic health goals
Arrive hungry. Yes, we
said hungry. If you’re
headed to a party, we
suggest ignoring the
old “eat-before-youget-there” diet advice.
Winter 2012 • Healthstyle Magazine™ 17
Healthy Appetite
Excuses, Excuses.
Is Aunt Sally trying to serve up her famous holiday
dish with an extra helping of guilt? Here are six
things you can say to spare her feelings and avoid
purchasing larger pants.
Your green bean
casserole is indeed a work
of art so I think I’ll just
admire it from afar.
during an annual physical
exam or quick check-up
appointment. Added
bonus: you’ll likely feel
more health-conscious
after your appointment,
making it easier to eat
less and bypass the
unneeded calories.
Get a daily dose of
exercise. Make it a
priority to be physically
active for at least 30
minutes every day.
The folks at Discovery
Communications (the
Discovery Channel)
recently noted people
who exercise regularly
are less likely to overeat.
Being active will also
help you prevent gaining
weight and give you an
all-natural energy boost,
which is always needed
around the holidays.
you have to follow in
his footsteps. If you’re
feeling overwhelmed,
sit down, relax and say
“no.” Don’t feel like you
have to attend every
party; instead, go to the
ones you really want to.
And most importantly,
don’t deprive yourself
of sleep. If you’re better
rested, you’ll stress less
and won’t feel the need
to combat anxiety with
emotional overeating.
The moral: Holidays are
meant to be special. So
make them just that. Eat
special foods, be with
special people and treat
yourself special, too.
After all, the best gift
you can give to anyone
is a healthier you. So eat
without overeating and
enjoy your favorite time
of year, guilt-free!
Don’t be an overachiever. Just because
Santa can do it all in
one night doesn’t mean
18 Winter 2012 • Healthstyle Magazine™
I know there are only a few bites left,
but I can’t finish them off because I’m afraid
they’ll finish me off first.
Try your gingerbread cookies?
I already have the top button
of my pants undone. You want
the zipper down too?
I’d love some of your
legendary hot cocoa, but I’m
marshmallow intolerant.
I’m sorry but more turkey will set
off my narcolepsy, and I have to
operate heavy machinery later.
I would really like to enjoy
your sweet potatoes later
when I’m conscious. May I
take a to-go plate home?
Is Diabetes a Part of Your Life?
Learning to live with this chronic disease is not easy. Even with the proper diet
and plenty of exercise, keeping your blood sugar under control can still be
challenging.
If you have uncontrolled type 2 diabetes, you may be eligible to participate in a
research study of an investigational oral medication.
You may qualify for this study if you:
•
•
•
•
Are 18 years of age or older
Have been told your blood sugar is too high
Are on a diet and exercise plan
Will not have taken an anti-diabetic medication for approximately the past 12
weeks or more
If you qualify, you will receive study-related care and study medication at no cost
to you. Reimbursement for time and travel costs may be provided.
To learn more about this study, contact Natalie Searle at (623) 334-4000 x7174
Weird Science
The Ironman
Insider
Product reviews and recommendations from
marathoner and triathlete, Ray Dean.
Is seasonal traveling
putting your exercise
regimen on the naughty
list? Here’s how to avoid
the post-New Year’s
let down by staying fit
during the holidays and
into 2013.
The holidays are, hands down, the busiest time of year. And if your schedule is anything
like mine – running errands, working extra hours, traveling to visit family and fighting
crowds at the mall – you know how inconsistent your schedule can be. All of that running
around means you’re probably nowhere near a gym, which can be a waistline deal
breaker, especially since Christmas cookies and comfort food are everywhere you turn.
Fortunately, there are easy and affordable solutions – Ironman solutions – to stay fit,
regardless of the time, space, weather or restrictions you may encounter this season.
Fitness Restriction:
No gym, trainer or equipment
Ironman Solution:
MapMyRun app by MapMyFitness Inc.
for iOS and Android
Ray Dean is a self-motivated
athlete with a background
in health care who has
participated in numerous
triathlons and marathons. He is
passionate about experiencing
how the union of technology,
nutrition and fitness can help
athletes reach their peak
performance by utilizing
cutting-edge gadgets and tools
to track health and fitness,
enhance physical success and
increase well being.
*Ray is not affiliated with the
products in this article, nor
their subsidiaries.
Spending the holidays in a beautiful climate but don’t have extra room to pack
equipment? If you’re able to spend some time outdoors, but need a little extra
encouragement to make the most out of your workout, the MapMyRun app hosts a
plethora of handheld tools you can use no matter where you are. You can search for
trails and choose the one that suits you best by location, elevation and activity type
(jogging, running, biking, dog walking and more).
My favorite part is being able to easily preview the
routes on live maps or in 3D flyovers powered by
Google Earth. After you’ve completed your workout,
the app will log and save your routine stats, making
it easy to set personal goals when you go to conquer
the same route again later. Another benefit of the
web-based app is having access to the MapMyRun
online community. You can link with friends, view their
favorite trails and compete for app awards, including
best time on commonly visited routes. You can also join
groups with other users who share similar fitness goals,
discuss your experiences and upload photos. Utilizing
the app to connect with other users adds a fun and
interesting twist to an otherwise ordinary workout.
20 Winter 2012 • Healthstyle Magazine™
Weird Science
Fitness Restriction:
Small spaces or colder weather
Ironman Solution:
Resistance bands
A resistance band can be a traveler’s (or workaholic’s)
best friend this time of year. In addition to traveling well
and occupying minimal space in your suitcase, resistance bands
are perfect if you have limited workout space. These fitness bands are
inexpensive, ranging anywhere from $6 to $20 depending on where you purchase
them, so there’s an option for even the most budget-conscious person. New to using
exercise bands? This equipment is great for all fitness levels, whether you’re practicing a basic
routine or need a little more intensity during a traditional workout.
Viva La Resistance Band!
There are a plethora of resistance band training exercise videos on the
internet. Choose your own or try my three favorite moves. Depending
on your fitness goals, feel free to make slight adjustments to the level
of intensity. You can always add some sit ups and jumping jacks for a
well-rounded daily workout.
Bicep Curls: Stand in the middle of the
band with feet parallel and shoulderwidth apart and curl arm up towards
your body at the elbow. You can adjust
the positioning of the band to increase
the intensity of the resistance.
Overhead Press: Place both feet on
band and grasp handles, bringing
hands up just over shoulders with
elbows bent and palms in. Press arms
up over head and then lower.
Resistance Band Exercise Videos
mensfitness.com/training/build-muscle/exercise-bands-101
fitnessmagazine.com/workout/equipment/resistance-band-exercises
shape.com/fitness/workouts/get-toned-resistance-bands
Building muscle: Reps of eight or 10 for
three or four sets.
Toning up: Reps of 12 or 15 for three or
four sets.
If you are just starting out remember to take
it easy and do just as much as you can.
Squats: Stand in the middle of the
band with feet parallel and shoulderwidth apart. Hold handles at shoulder
height, with palms facing away from
you and elbows bent. Squat deeply
while pressing your arms directly over
your head. Keep your weight on your
heels and resist the band as you return
to a standing position.
Winter 2012 • Healthstyle Magazine™ 21
Doctor’s Orders
What has Shane Doan standing tall?
A behind-the-scenes team that knows
exactly how to stick it to hockey injuries.
22 Winter 2012 • Healthstyle Magazine™
Doctor’s Orders
Behin d
E v ery
Strong
Team
i s
A nother
Strong
Team
National Hockey League (NHL) pros, Mike Smith and Shane
Doan, have conquered the Jobing.com Arena and even the
Olympic Games – but they haven’t done it alone. Learn
about the behind-the-scenes team they can’t live without.
Photography by Deborah Brandon Photography
Even if you’re not a diehard fan of the coolest game on
earth, it’s easy to be wowed by Shane “Doaner” Doan
and Mike “Smitty” Smith’s impressive list of career
achievements. Forgive our gushing, but these NHL
pros are worth being star struck over. Their combined
accomplishments (just to name a few) include playing
in the 2006 Winter Olympics, participating in multiple
NHL All-Star Games, earning a combined five gold and
silver medals at the IIHF World Championships, and
the NHL record for most saves in a regulation shutout
victory. Just last year, the Phoenix Coyotes brought
home their first Pacific Division title in the history of the
team under the leadership of Shane and Mike. Hockey
may be a game, but these guys don’t play around.
That goes for off of the ice, too. Even when Smitty and
Doaner aren’t clad in NHL jerseys, they’re doing some
serious work. The hazard of hockey pucks speeding
across the ice at over 100 miles per hour and jarring
hits from 200+ pound men wearing razor-sharp skates
often result in broken bones, lacerations, concussions,
dislocated joints, split fingernails and more – and that’s
Winter 2012 • Healthstyle Magazine™ 23
Doctor’s Orders
all in a day’s work. Hockey
can be incredibly taxing, so
it’s important for Shane, Mike
and their NHL colleagues
to stay on top of physical
afflictions before their
livelihoods are put at risk.
so it’s important that I take
care of myself now.”
“I’m a huge believer in
chiropractic. Having the best
alignment limits my chances
So how do the pros take care
of themselves? With other
pros, of course.
of being injured.”
-Mike Smith
Medical experts like chiropractors, general practice
doctors, physiotherapists, acupuncturists, massage
therapists and trainers are just a few types of health
mavens who band together to look out for Mike,
Shane and the rest of their teammates.
“My team off the ice keeps me in the best physical
shape possible,” says Mike. “I’ve had my fair share of
injuries and I want to have a healthy life after hockey,
Shane agrees. “I think every
hockey player worries about
experiencing pain. My right
shoulder and knee have been
through a lot, so it’s important
to have different people
working with me so I can stay
in shape and do my job.”
How, exactly, do these health care specialists keep star
players in tip-top shape?
“We work together as a team,” says Dr. Chuck Clark,
who doubles as the team’s go-to chiropractic specialist
and lead rehabilitation expert at Arrowhead Health
Centers in Scottsdale. “Professional athletes push their
bodies to the limit every day, so it takes a whole team
of health pros to keep them on top of their game.”
Why is Healthstyle smitten for
Smitty and mind-blown by Doan?
Shane Doan
Mike Smith
This team captain and forward
has an impressive resume,
but chalks his greatest career
achievements up to playing in the
Olympics and leading the Phoenix
Coyotes to the Conference Finals of the NHL playoffs
last year. With a wife, four children and a family full
of Canadian cowboys and hockey pros (he has two
cousins in the NHL), this health advocate is all about
staying active.
Smitty, as he’s most often called
on the ice, has much more than
just a goal to tend. While setting
the NHL record for the most saves
in a regulation shutout victory
and helping his team take home the Pacific Division
Championship last year are inspiring, those feats are
small potatoes in comparison to keeping up with his
former Canadian Olympic skier wife and one-and-a-halfyear-old son (who started walking at only nine months).
Shane’s Healthstyle advice for others:
“I think people can stay healthy by finding physical
activities they’re passionate about and pursuing them.
Being part of a team helps you connect with your
community and strengthen your relationships.”
Mike’s Healthstyle advice for others:
“Everyone needs to stay active. Whether you’re
walking for 20 minutes a day or hitting the gym for
an hour, you’ll feel better about yourself, physically
and mentally.”
24 Winter 2012 • Healthstyle Magazine™
Doctor’s Orders
Think the only thing Mike Smith has to
defend is a goal? Think again.
Winter 2012 • Healthstyle Magazine™ 25
Doctor’s Orders
“Everyone wants to feel like
they’re part of something
bigger than themselves.
That’s where being part of a
team comes in. You have to
have a well-rounded group
with different talents working
together. That’s important for
any team – not just when it
comes to hockey.”
-Shane Doan
As the captain and goaltender of the resurgent Phoenix
Coyotes, Shane and Mike understand the importance
of working with one another to achieve victory.
Put Health Care
on the Power Play
Did you know chiropractic, acupuncture, massage
therapy and some of the other techniques
acclaimed by hockey pros are used to treat common
ailments like osteoarthritis, sinus infections, sleeping
conditions, migraines, asthma, pregnancy pain,
stress, pediatric disorders and more?
“My son, Aksel, started seeing a chiropractor when
he was four days old. He was having problems
latching on while nursing, so we took him to
see the chiropractor. Obviously, it was a light
manipulation, but it was great. He started nursing
properly the very next day.”
- Mike Smith, NHL Goaltender
26 Winter 2012 • Healthstyle Magazine™
“A team happens when people come together and
gel as a group to accomplish something they set
out to do,” says Mike. “They’re a support system, a
family. The same idea applies to health. One person
can’t do it all. You need different people, hands and
eyes to help.”
“Everyone wants to feel like they’re part of something
bigger than themselves,” says Shane. “That’s where
being part of a team comes in. You have to have a
well-rounded group with different talents working
together. That’s important for any team – not just when
it comes to hockey.”
Dr. Clark recognizes that without teamwork, it’s
difficult to properly treat patients. “Sometimes it takes
more than one kind of rehabilitation treatment to help
players like Mike and Shane overcome pain from their
hockey battle wounds,” says Dr. Clark, “so working
together and having an open line of communication
is the only way to support these guys and make sure
they’re getting the care they need.”
Doctor’s Orders
Dr. Clark and the team’s other physical medicine
injured. And as a goaltender, I really appreciate that.
experts use methods like massage therapy,
Even during the off season, I’m constantly working
acupuncture, chiropractic and additional rehabilitation
with my rehab team,” says Mike. “They help me get
treatments to adjust key
stronger and better for the
muscles and bones that
upcoming year.”
“Working
together
and
having
allow the players to do
their jobs on the ice. These
Does that mean specialty
an
open
line
of
communication
techniques assure that
health care administered
their bodies are in perfect
by a team of experts is
is the only way to support these
alignment to increase
only used by the pros?
function, balance, agility
“Absolutely not,” says Dr.
guys and make sure they’re
and overall performance.
Clark. “You don’t have to
getting the care they need.”
be an athlete to need
“I’ve really grown to
the same rehabilitation
-Dr. Clark
appreciate massage,
techniques the pros use.
chiropractic and
You may not need them
acupuncture,” says Shane. “When I hurt my shoulder,
as often as Shane and Mike do, but keeping your body
acupuncture was the only thing that allowed me to
aligned and using a team to do just that is something
function. I can’t believe how much it works.”
everyone should do.”
Mike has also come to favor treatments that have been
recommended by his team of health experts.
“I’m a huge believer in chiropractic,” says Mike.
“Having the best alignment limits my chances of being
Want more information about how a team approach to
health care keeps Mike Smith and Shane Doan strong?
E-mail Dr. Clark at [email protected]
or call an Arrowhead Health Centers expert at
623-334-4000.
Want a behind-the-scenes look at Mike and
Shane’s exclusive Healthstyle photo shoot?
Visit healthstylemagazine.com/team
or check out our Facebook page at
facebook.com/healthstylemagazine.
When he’s not helping A-listers like Mike
and Shane, you can find Dr. Chuck Clark
working closely with other health care
experts as the lead chiropractor and
rehabilitation specialist at Arrowhead Health
Centers in Scottsdale. He is a proud Fellow
of the International Academy of Medical
Acupuncture and is passionate about integrating chiropractic care,
massage therapy, acupuncture, nutrition and exercise rehabilitation
into the lives of all of his patients. As a former college baseball
player, he has a deep appreciation for sports medicine and believes
in the importance of maintaining physical wellness to achieve overall
health and happiness.
Winter 2012 • Healthstyle Magazine™ 27
Doctor’s Orders
When Winter Weather Makes Your Knees Say
Ouch!
“Snap, crackle, pop!” If you’re one of the 27 million Americans living with osteoarthritis, you
know those sounds aren’t coming from your cereal bowl. “While there may not be scientific
studies that prove this theory, chilly winter temperatures are notorious for amplifying joint pain,”
says Raychel Kelly, director of the nationally recognized OsteoArthritis Programs at Arrowhead
Health Centers. “The good news is our patients don’t have to live with these sneaky symptoms
because we know exactly how to help ease their knee and back pain.” The secret? Raychel says
there are several techniques – especially when combined – that you can use to abolish seasonal
aches and kick joint pain to the curb.
Joint pain making you feel less than merry this season?
Try these tips from osteoarthritis expert, Raychel Kelly.
2
Take a shot
1
Make your move
When it’s cool and damp
outside, you may be less likely
to get up and exercise, but
being a couch potato is bad
news for your joints. Regular
exercise – especially physical
rehabilitation – warms up your
joints and helps improve your
flexibility and range of motion.
Expert suggestion: make regular
appointments (inside a warm,
cozy office) with a licensed
physical therapist or chiropractor
who can show you how to
exercise your injured joints
properly without causing further
damage or pain.
28 Winter 2012 • Healthstyle Magazine™
While a quick dose of spiked
cider might help you forget
about your sore joints, Raychel
recommends a different type of
shot to her patients with achy
knees. “Hyaluronic acid is an
all-natural lubricating medication
that can be injected into your
knees to ward off chronic pain,”
says Raychel. “The shots are
safe, painless and also approved
by the FDA – making them a
great option to use along with
physical rehabilitation.”
*Bonus tip
“Make sure you get your injections
done at a doctor’s office that has a
live image guidance machine called
a fluoroscope (floor-uh-scope),”
says Raychel. “Studies from the
OsteoArthritis Centers of America
show that even an experienced
clinician can miss the joint space
up to 30 percent of the time without
a fluoroscope.”
3
Doctor’s Orders
Save the
cookies
for Santa
We know it’s hard to resist
tasty treats, especially
when they’re everywhere
this time of year, but
carrying excess weight
can be dangerous for your
joints. “Every extra 10
pounds we carry on our
body is equal to 1,000
pounds of pressure on our
knee joints,” says Raychel.
“Extra weight speeds up
the degeneration process
and causes more pain.”
Photography by Doug Houvener
Brace yourself
4
Feel like you could use a little extra support
sometimes? We bet your joints feel the same way.
Unloading knee braces create a small space inside
your joint to provide stability and immediate relief
from bone on bone osteoarthritis. Additional
braces and durable medical equipment (DME) are
also available – and helpful – for your wrist, back
elbows and other joints.
*Bonus tip
“Not all braces are created equal,” says Raychel.
“Ask your doctor for one that encourages the use of
muscles so you don’t develop muscle atrophy and
become reliant on the brace.”
5
BUNDLE UP
Brrr! Those frigid temperatures are
enough to make your whole body tense
up, which can cause additional stiffness
and restrict blood flow to your joints.
Fortunately, this is the best time of year
to cuddle up with a blanket or nestle
your sore joints inside a fluffy jacket. The
extra layers will warm your body and
promote better circulation to help your
joints move better.
Raychel Kelly is the
OsteoArthritis Program
Director at Arrowhead Health
Centers where she has helped
thousands of people find relief
from osteoarthritis pain. She
is passionate about helping
people of all ages overcome
chronic pain and improve
their quality of life. For more
information about Raychel or
the OsteoArthritis Programs,
visit arrowheadhealth.com or
send e-mail to raychel.kelly@
arrowheadhealth.com.
Want more helpful
tips from Raychel Kelly?
Call the Arrowhead
Health Centers
OsteoArthritis team at
623-298-1888.
Winter 2012 • Healthstyle Magazine™ 29
Lookingbeyond
beyond
Looking
COPD
COPD
If you or a loved one has Chronic
Obstructive Pulmonary Disease
(COPD), you may be interested
in this clinical research study.
This study is testing the benefits of an investigational drug
in reducing lung and heart complications in people with COPD.
Individuals may qualify for this study if they:
Have a diagnosis of moderate COPD (sometimes
called emphysema or chronic bronchitis)
Have a history or risk of heart disease
Are 40 to 80 years of age
Are a former or current cigarette smoker
Participation will also depend on other requirements.
Study participants may receive study drug and study-related medical care at
no charge. Reimbursement for time and travel may be provided. Health
insurance is not necessary to participate.
To learn more about this study, contact Natalie Searle at (623) 334-4000 x7174
110812 Print Ad v2.0 United States (English) 10DEC10
HAVE YOU OR SOMEONE YOU KNOW BEEN
DIAGNOSED WITH IRRITABLE BOWEL SYNDROME?
Abdominal Pain,
Bloating, Diarrhea
Have you or someone you know been diagnosed
with Irritable Bowel Syndrome? If so, there is now
an opportunity to join a new research study.
Qualified Participants:
Will receive investigational
medication or inactive
placebo, study-related
testing, physical exams, and
lab work at no charge.
Are you eligible?
Additionally:
For More Information
Compensation may be
available to qualified
participants for each
completed visit (for time
and travel).
Please contact Natalie Searle, Research Coordinator.
•Must be between ages 18-80 years old
•Must have diarrhea predominant irritable bowel
syndrome
623-334-4000 ext. 7174
Vitality
Be a Health Guru
If impressing everyone you know is a line item on your
New Year’s resolutions list, we’ve got you covered.
25.8 million
or 8.3% of children and adults in the U.S.
have diabetes, according to the American
Diabetes Association.
27.2%
The percentage of adults aged 18 – 49 years
who get their annual flu shot, according to the
Centers for Disease Control. Nearly twice that
many 50 – 64-year-olds (42.7%) receive their
yearly influenza vaccination.
Spare the java and grab a teabag because a
recent Harvard study found that tea drinkers’
bodies respond to germs five times faster
than those of coffee drinkers.
A recent study from the National
Center for Biotechnology
Information showed people who
received chiropractic care on an
ongoing basis had 49.4% fewer
surgeries than people who didn’t
receive regular adjustments.
32 Winter 2012 • Healthstyle Magazine™
Americans devour over 1.5 billion
pounds of peanut butter and peanut
products each year. That’s equal to
about 187,500 adult elephants.
Vitality
When baking, replacing 1 cup of shortening for the
same amount of natural, unsweetened applesauce will
save about 1,712 calories. And the best part is
you won’t even notice the difference – we promise!
70 million
A recent study from the Agency
for Healthcare Research and
Quality showed women are
24% more likely to
visit their doctor than men.
The number of people who will live with osteoarthritis by
2030, as estimated by the OsteoArthritis Centers of America.
The BBC reported the pleasurable feeling from eating
chocolate lasted 4 times as long as a passionate kiss
and caused a resting person’s heart rate to rise from 60
beats per minute (bpm) to 140 bpm.
WebMD recently reported that
owning a pet can help lower
blood pressure, lessen anxiety
and even boost immunity.
Winter 2012 • Healthstyle Magazine™ 33
Just for Fun
Puzzle Page
Answer Key on page 36
Holiday Brain Basher
1
Santa always leaves plans for his elves to determine the order in which the
reindeer will pull his sleigh. This year, for the European leg of his journey,
his elves are creating a schedule to form a single line of nine reindeer:
2
3
Comet behind Rudolph, Prancer and Cupid. Blitzen behind Cupid and in front of
Donner, Vixen and Dancer. Cupid in front of Comet, Blitzen and Vixen. Donner
behind Vixen, Dasher and Prancer. Rudolph behind Prancer and in front of Donner,
Dancer and Dasher. Vixen in front of Dancer and Comet. Dancer behind Donner,
Rudolph and Blitzen. Prancer in front of Cupid, Donner and Blitzen. Dasher behind
Prancer and in front of Vixen, Dancer and Blitzen. Donner behind Comet and Cupid.
Cupid in front of Rudolph and Dancer. Vixen behind Rudolph, Prancer and Dasher.
4
Can you help the elves work out the order of the reindeer?
9
5
6
7
8
© 2012 BrainBashers.com
Health Care Maze
START
Surgery
Long-term Narcotic Use
Physical Therapy
Cookie-cutter Care
Unnecessary Medical Costs
Pain Management
Managed
Medical Costs
Long Waits
Chiropractic
Family Practice
Inconvenient Locations
Care Management
Integrated Team Medicine
FINISH
34 Winter 2012 • Healthstyle Magazine™
Injured in an Auto Accident?
With most accident cases, an attorney will
substantially increase the amount you receive
and assist you in getting all the benefits you
are entitled to, including making sure all of
your medical bills and lost wages are paid.
We Can Help.
Wade & Nysather, P.C. is the leading personal
injury law firm with over 25 years of
experience with offices located throughout
the valley, specializing in representing clients
who have been injured in accidents.
¡Equipo bilingüe, sirviendo a la comunidad
Latina por más de 25 años!
ACCIDENT LAW ATTORNEYS
Contact the offices of Wade and Nysather to
learn more about how we can help you.
www.azaccident.com
There is absolutely no cost to you until we
get money for you.
GLENDALE • 16222 N. 59TH Avenue, Suite B220 • 623-748-9211
SCOTTSDALE • 8961 E. Bell Road, Suite 201 • 480-258-6200
A+
ACCREDITED
BUSINESS
Answer Key
Physical Therapy
Cookie-cutter Care
Unnecessary Medical Costs
Managed
Medical Costs
Long Waits
Chiropractic
Long-term Narcotic Use
Surgery
Inconvenient Locations
Family Practice
The order of Santa’s reindeer is:
Prancer
Cupid
Rudolph
Dasher
Blitzen
Vixen
Comet
Donner
Dancer
Health Care Maze
Pain Management
Brain Basher
Care Management
Integrated Team Medicine
An Innovation in Hip
Replacement Surgery
Orthopaedic surgeons have made hip
replacement surgery a very popular option for
patients seeking pain relief and an improved
quality of life after suffering with arthritis.
One of the most innovative products available
to you is the Dual Mobility Hip Replacement!
Innovative because it not only helps you
recover from your painful arthritis, but it assists
you in regaining your mobility while reducing
the opportunity for complications in the future.
FACT: Hip replacement surgery is safe and successful!
FACT: You can lead a pain-free, active lifestyle
following hip replacement surgery!
FACT: A new Dual Mobility Hip Replacement will assist
you in returning to the active lifestyle you desire!
36 Winter 2012 • Healthstyle Magazine™
For further information, please contact:
Dr. Joseph M. Janzer
Fellowship Trained Hip & Knee Surgery
623-584-5626
SURPRISE • SUN CITY • PEORIA
Actual Patient
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• 24/7 on-call surgeon availability
Dr. Michael Orris
Dr. John DeBarros
Scottsdale • West Phoenix • Tempe • Tucson
855-PHX-THIN
Tucson: 520-544-THIN
Learn more - attend a FREE seminar!
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EASY, CONVENIENT,
ACCESSIBLE, AFFORDABLE.
Family Practice • Immunizations • Diabetes Management • Safe Skin Program
Pain Management • Osteoarthritis Care for Knee, Hip and Back • Nerve Testing • Neuropathy
Adhesion Release and Recovery Program • Sports Medicine • Physical Therapy • Chiropractic
X-Ray • Lab Services • Heart Testing • Ambulatory Surgical Center Procedures • And More!
GLENDALE • MESA • SCOTTSDALE • SURPRISE/SUN CITY
16222 N 59th Avenue
5845 E Still Circle
2629 N Scottsdale Road
17061 N Avenue of the Arts
623-334-4000 • WWW.ARROWHEADHEALTH.COM